Obviously, we are in the business of getting people fit. But apart form seeing your abs better in your instagram post, how do you actually know you are getting fitter?
On a really simple level, you can count the number of press-ups or burpees that you can complete in say 30 secs and the fitness test in the app that Ian designed is based upon that principle.
A fitter person would have a higher overall score on our test – can’t get simpler than that!
But it’s not standardised and if you don’t use our app, you can’t compare with others.
The VO2 max measurement is the gold standard in measuring fitness.
VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption as measured during incremental exercise, most typically on a motorized treadmill.Maximal oxygen consumption reflects the aerobic physical fitness of the individual, and is an important determinant of their endurance capacity during prolonged, sub-maximal exercise. The name is derived from V – volume, O2 – oxygen, max – maximum.
The above is from a wikipedia page and gives a good summary of what is meant by a VO2 max.
There are many different ways to measure it:
- The most accurate way is put a face mask on and measure oxygen usage and carbon dioxide production whilst exercising to 85% of your maximum heart rate. Not all of us have the kit!
- Estimate via heart rates: It is given by:
This equation uses the ratio of maximum heart rate (HRmax) to resting heart rate (HRrest) to predict VO2 max, and is measured in units of mL/(kg·min)
- Rockport Fitness Test – you walk a mile as fast as possible and measure your heart rate and enter your details in the following link: https://www.walkingwithattitude.com/fitness-tools/rockport-fitness
For simplicity, the second method is our favoured one. You can calculate your max heart rate by substracting your age from 220 and measure your resting heart rate by counting the beats at your wrist (radial pulse) over 15 seconds and multiplying that result by 4 to get it over a minute.